health

7 Day Menu Planner for August 09, 2015

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

Take it easy and prepare or buy a SMOKED TURKEY BREAST for family day. Alongside, ROASTED BEET AND BABY GREENS SALAD is delicious. Add WHOLE-GRAIN ROLLS.

No one will resist PEACH CRUMBLE for dessert. Heat oven to 350 degrees. Combine 12 (about 3 pounds) fresh peeled and sliced peaches and 1/4 cup sugar; spoon into a 3-quart baking dish coated with cooking spray. Combine 1/2 cup flour, 1/3 cup packed light brown sugar, 1/2 teaspoon nutmeg and 3 tablespoons butter in a medium bowl. With 2 knives, work butter into flour mixture until it resembles coarse bread crumbs; spread over peaches. Bake 40 to 45 minutes or until golden.

Plan

Save enough turkey and Peach Crumble for Monday.

Shopping List

smoked turkey breast, fresh beets, extra-virgin olive oil, coarse salt, packaged mixed baby greens, pecan or walnut pieces, honey, lemon, Dijon mustard, low-fat mayonnaise, pepper, whole-grain rolls, fresh peaches, sugar, cooking spray, flour, light brown sugar, nutmeg, butter.

ROASTED BEET AND BABY GREENS SALAD

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: 35 to 40 minutes

  • For Roasted Beet and Baby Greens Salad:
  • 12 ounces fresh beets (3 to 4 medium-size beets), trimmed
  • 1 tablespoon extra-virgin olive oil
  • 1/4 teaspoon coarse salt
  • 1 (5- to 6-ounce) package mixed baby greens
  • 1/2 cup pecan or walnut pieces, coarsely chopped
  • For Creamy Honey-Dijon Dressing:
  • 1/4 cup extra-virgin olive oil
  • 2 tablespoons honey
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon Dijon mustard
  • 1 tablespoon low-fat mayonnaise
  • Coarse salt and pepper to taste

Heat oven to 400 degrees. Peel beets with vegetable peeler. Cut into 1/2-inch chunks; place in medium bowl. Drizzle with oil; sprinkle with salt and toss to coat. Spoon into a 9-by-13-inch baking dish lined with parchment paper. Roast 35 to 40 minutes or until tender. Cool to room temperature. Pile greens into large salad bowl; set aside.

In a small bowl, whisk dressing ingredients together. Drizzle greens with enough of the dressing to coat, tossing well. Top with beets and sprinkle with nuts. Serve with extra dressing. (Adapted from "Meatless in Cowtown," Laura Samuel Meyn and Anthony Head; Running Press, 2015.)

Per serving: 221 calories, 3 grams protein, 18 grams fat (70 percent calories from fat), 2.1 grams saturated fat, 15 grams carbohydrate, no cholesterol, 219 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

Use the leftover turkey and add sliced tomatoes to GRILLED TURKEY, TOMATO AND SWISS CHEESE SANDWICHES. (Use reduced-fat cheese and sliced whole-grain bread spread with Dijon mustard.) Coat bread with cooking spray and grill in a nonstick skillet until golden and cheese melts. Serve with deli POTATO SALAD. Warm the leftover PEACH CRUMBLE for dessert.

Shopping List

tomatoes, reduced-fat Swiss cheese, whole-grain bread, Dijon mustard, cooking spray, deli potato salad.

Tuesday: Express

Make dinner quick tonight and serve a fully cooked smoked HAM STEAK. Rub Cajun seasoning blend on both sides before heating, if desired. Serve with baked SWEET POTATOES and deli BROCCOLI SALAD. Make CORNBREAD from a mix. A slice of HONEYDEW MELON is dessert.

Shopping List

fully cooked smoked ham steak, Cajun seasoning blend, sweet potatoes to bake, deli broccoli salad, cornbread mix, honeydew melon.

Wednesday: Kids

No kid can resist Mom's favorite PIZZA, whether she makes it or buys it. Add a CHOPPED LETTUCE SALAD and fat-free VANILLA ICE CREAM for dessert.

Plan

Save enough ice cream for Saturday.

Shopping List

pizza, lettuce, fat-free vanilla ice cream.

Thursday: Meatless

We enjoyed these BELLA BURGERS for a meatless dinner. Heat grill and coat 4 large portobello mushrooms, 1 large red bell pepper (cut into quarters) and 1 red onion (sliced) on both sides with cooking spray. Grill the vegetables on both sides about 4 to 6 minutes total or until lightly charred and tender.

Meanwhile, whisk together 2 tablespoons reduced-fat Italian dressing and 2 tablespoons low-fat mayonnaise. Spread whole-grain hamburger buns with dressing mixture and layer with lettuce, tomato, mushroom, pepper and onion.

Add DEVILED EGGS to the plate, along with STEAK FRIES (frozen). NECTARINES are dessert.

Shopping List

portobello mushrooms, red bell pepper, red onion, cooking spray, reduced-fat Italian dressing, low-fat mayonnaise, whole-grain hamburger buns, lettuce, tomatoes, deviled eggs, frozen steak fries, nectarines.

Friday: Budget

PASTA SOUP is a delicious low-cost entree. Serve the soup with a crisp LETTUCE WEDGE and CRUSTY BREAD. For dessert, FRESH PLUMS are in season.

Shopping List

unsalted fat-free chicken broth, canned no-salt-added cream-style corn, enchilada sauce, canned chopped green chilies, canned chicken breast, vermicelli or angel hair pasta, cumin, onion powder, dried oregano, onion, shredded Colby-Monterey Jack cheese blend, iceberg lettuce, crusty bread, fresh plums.

PASTA SOUP

Servings: makes about 13 cups

Prep time: 10 minutes

Cook time: less than 20 minutes

  • 3 (14-ounce) cans unsalted fat-free chicken broth
  • 2 (14 3/4-ounce) cans no-salt-added cream-style corn
  • 2 (10-ounce) cans enchilada sauce
  • 1 (4-ounce) can chopped green chilies
  • 1 (10- to 12-ounce) can chicken breast with liquid
  • 5 ounces vermicelli or angel hair pasta, broken into pieces
  • 1 1/2 teaspoons cumin
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon dried oregano
  • 1 medium onion, chopped, for garnish
  • Shredded Colby-Monterey Jack cheese blend for garnish

In a large pot, combine broth, corn, enchilada sauce and chilies; mix well. Bring to a boil over medium-high heat. Add chicken, vermicelli, cumin, onion powder and oregano; mix well. Reduce heat to low; simmer 8 minutes or until vermicelli is tender; stir occasionally. Ladle into bowls and garnish with onions and cheese.

Per cup: 141 calories, 8 grams protein, 1 gram fat (9 percent calories from fat), no saturated fat, 24 grams carbohydrate, 10 milligrams cholesterol, 296 milligrams sodium, 2 grams fiber.

Saturday: Easy Entertaining

Entertain your friends with your own LAMB CHOPS. Serve with CREAMED CORN-STUFFED TOMATOES. Add MIXED GREENS and SOURDOUGH ROLLS. For dessert, a wedge of chilled CANTALOUPE with leftover ICE CREAM is refreshing.

Shopping List

ingredients for lamb chops, tomatoes, olive oil, corn-on-the-cob, poblano chile, coarse salt, pepper, Pecorino-Romano cheese, fresh thyme, fresh bread crumbs, salad greens, sourdough rolls, cantaloupe.

CREAMED CORN-STUFFED TOMATOES

Servings: makes 6 servings

Prep time: 25 minutes

Cook time: less than 40 minutes

  • 6 medium tomatoes, tops and cores removed
  • 2 teaspoons olive oil
  • 2 cups corn kernels (about 4 ears corn)
  • 1 poblano chile, cored, seeded and finely chopped
  • Coarse salt and freshly ground black pepper to taste
  • 3 tablespoons freshly grated Pecorino-Romano cheese
  • 1 teaspoon chopped fresh thyme, plus sprigs for garnish
  • 1/4 cup fresh bread crumbs

Heat oven to 350 degrees. Scoop seeds and pulp from tomatoes using a melon baller to create a shell; transfer to a bowl. Using your hands, squish the pulp and seeds until smooth but slightly chunky; set aside. Heat oil in a large nonstick skillet on medium. Add corn and poblano; season with salt and pepper. Cook 8 to 10 minutes or until tender, stirring occasionally. Add reserved tomato mixture and cook 3 minutes or until it's absorbed into corn and skillet is dry; stir occasionally. Add grated cheese and chopped thyme.

Arrange tomato shells, cut-side up, in a casserole dish. Spoon about 1/3 cup corn filling into each shell. Sprinkle with bread crumbs. Bake 20 to 25 minutes or until the filling is heated through, shells are tender and topping is golden. (Adapted from "Lighten Up, Y'all," Virginia Willis; Ten Speed Press, 2015.)

Per serving: 101 calories, 4 grams protein, 3 grams fat (21 percent calories from fat), 0.6 gram saturated fat, 19 grams carbohydrate, 1 milligram cholesterol, 41 milligrams sodium, 3 grams fiber.

health

7 Day Menu Planner for August 02, 2015

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

Plan to relax on family day and buy a SPIRAL-SLICED HAM. Add GERMAN POTATO SALAD and COLESLAW from the deli, along with PICKLED BEETS and RYE BREAD.

Make BLUEBERRY-AND-VANILLA "NAPOLEONS" for dessert. In a large bowl, beat 1 (3.4-ounce) package vanilla instant pudding mix into 1 1/2 cups cold 1 percent milk for 2 minutes or until well-blended; let stand 5 minutes. Add 1/3 cup pudding to a small bowl; cover and refrigerate. Into the remaining pudding, fold 1 cup (of 1 1/3 cups total) fresh blueberries. Reserve remaining blueberries. Cut 1 (11.75-ounce) frozen (thawed) poundcake into 12 thin slices; toast until golden.

Place 1 cake slice on each of 6 dessert plates. Spoon blueberry-pudding mixture onto slices, dividing evenly. Top each piece with another slice of cake. Garnish with reserved pudding and reserved blueberries. Serve immediately.

Plan

Save enough ham and coleslaw and buy enough blueberries for Monday. Save enough ham for Wednesday.

Shopping List

spiral sliced ham, deli German potato salad, deli coleslaw, pickled beets, rye bread, vanilla instant pudding mix, 1 percent milk, fresh blueberries, frozen poundcake.

Monday: Heat and Eat

Use some of the leftover ham for delicious HAM, ASPARAGUS AND SWISS QUICHE. Serve with leftover COLESLAW and CRUSTY ROLLS. Keep dessert light with leftover BLUEBERRIES.

Shopping List

refrigerated piecrust, butter, onion, fresh asparagus, tomatoes, eggs, 1 percent milk, nutmeg, hot sauce, reduced-fat Swiss cheese, crusty rolls.

HAM, ASPARAGUS AND SWISS QUICHE

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 50 to 60 minutes

  • 1 refrigerated piecrust (from a 15-ounce package)
  • 1 tablespoon butter
  • 1 medium onion, sliced
  • 8 ounces fresh asparagus, cut into 1-inch pieces
  • 8 ounces leftover ham, cubed
  • 2 medium tomatoes, coarsely chopped
  • 3 whole eggs
  • 1/2 cup 1 percent milk
  • 1/4 teaspoon nutmeg
  • Dash hot sauce
  • 8 ounces shredded reduced-fat Swiss cheese

Heat oven to 375 degrees. Use a 10-inch quiche pan and prepare crust according to package directions for a 1-crust pie. Trim excess dough and refrigerate pan. In a large nonstick skillet, melt butter on medium-low and cook onion and asparagus 5 minutes or until softened. Reduce heat to low. Add ham and heat through. Remove from heat and stir in tomatoes. In a separate bowl, combine eggs, milk, nutmeg and hot sauce. Spoon vegetable-and-ham mixture into prepared piecrust. Add Swiss cheese and pour egg mixture over all. Bake 45 to 55 minutes or until center is set.

Per serving: 428 calories, 27 grams protein, 27 grams fat (54 percent calories from fat), 12 grams saturated fat, 24 grams carbohydrate, 145 milligrams cholesterol, 751 milligrams sodium, 2 grams fiber.

Tuesday: Express

For an easy meal, buy a packaged Mexican DINNER KIT (such as Old El Paso or another brand) and follow the directions. Serve with reduced-sodium rinsed PINTO BEANS and GUACAMOLE. Fresh PINEAPPLE SPEARS are good for dessert.

Shopping List

Mexican Dinner Kit (such as Old El Paso or another brand), reduced-sodium pinto beans, guacamole, fresh pineapple spears.

Wednesday: Kids

Treat the kids and make MACARONI AND CHEESE WITH HAM by stirring cubed leftover ham into your own (or purchased) hot macaroni and cheese. Cover and let stand 5 minutes to heat through. Add BABY CARROTS for some crunch, along with BREAD STICKS. STRAWBERRIES are good for dessert.

Plan

Save enough carrots for Friday.

Shopping List

macaroni and cheese, baby carrots, bread sticks, strawberries.

Thursday: Meatless

SPICY CHEESE AND RICE BAKE has plenty of flavor without any fuss. Serve it with a SPINACH SALAD with thinly sliced red onion and toasted walnuts. Add WHOLE-GRAIN BREAD. How about some juicy FRESH APRICOTS for dessert?

Shopping List

cooking spray, canned diced tomatoes with green chilies, reduced-fat sour cream, rice, 50 percent reduced-fat cheddar cheese, pickled jalapeno peppers, fresh cilantro, fresh spinach, red onion, walnuts, whole-grain bread, fresh apricots.

SPICY CHEESE AND RICE BAKE

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: 35 to 40 minutes, plus rice

  • 1 (14-ounce) can diced tomatoes with green chilies
  • 6 ounces reduced-fat sour cream
  • 4 cups cooked rice
  • 4 ounces grated 50 percent reduced-fat cheddar cheese
  • 3 tablespoons sliced pickled jalapeno peppers
  • 2 tablespoons chopped fresh cilantro

Heat oven to 350 degrees. Coat a 2-quart baking dish with cooking spray. In a small bowl, combine tomatoes and sour cream. Layer half of rice, half of tomato mixture and half of cheese in the baking dish. Repeat layers. Bake 35 to 40 minutes or until cheese is lightly browned and casserole is bubbly. Garnish with jalapeno peppers and cilantro.

Per serving: 359 calories, 15 grams protein, 10 grams fat (25 percent calories from fat), 6.4 grams saturated fat, 53 grams carbohydrate, 36 milligrams cholesterol, 745 milligrams sodium, 2 grams fiber.

Friday: Budget

There's nothing like a good sandwich such as GRILLED BRIE, BASIL AND TOMATOES ON SOURDOUGH BREAD to ease the food budget. Serve with BAKED CHIPS and leftover BABY CARROTS and add SWEET PICKLES. WATERMELON WEDGES are a messy, fun dessert.

Shopping List

brie, fresh basil, tomatoes, sourdough bread, baked chips, sweet pickles, watermelon.

Saturday: Easy Entertaining

Invite guests for your GRILLED TUNA tonight. Add packaged LONG-GRAIN AND WILD RICE. Enjoy the bounty of summer tomatoes with POMODORO SALAD. Add BAGUETTES. Buy FRUIT TARTS for dessert.

Shopping List

tuna to grill, packaged long-grain and wild rice, tomatoes, coarse salt, red onion, flatleaf parsley, garlic, fresh basil, fresh thyme or fresh oregano (or dried), extra-virgin olive oil, baguettes, fruit tarts.

POMODORO SALAD

Servings: makes 6 servings

Prep time: 15 minutes; chilling time: 30 minutes

  • 4 ripe medium tomatoes
  • 1 teaspoon coarse salt
  • 1 small red onion, sliced thinly, lengthwise
  • 1/4 cup chopped flatleaf parsley
  • 2 cloves garlic, minced
  • 2 tablespoons torn fresh basil leaves
  • 1/2 teaspoon fresh thyme or oregano (or 1/2 teaspoon dried)
  • 3 tablespoons extra-virgin olive oil

Bring a small pot of water to boil; submerge each tomato for 10 seconds then immediately run under cold water. Remove skin. Cut out core, slice into thin wedges and place in medium bowl. Add salt and mix. Add onion, parsley, garlic, basil leaves, thyme or oregano and oil. Stir until well combined. Chill 30 minutes and serve. (Adapted from "Lucinda's Rustic Italian Kitchen," Lucinda Scala Quinn; Houghton Mifflin Harcourt, 2007.)

Per serving: 85 calories, 1 gram protein, 7 grams fat (70 percent calories from fat), 1 gram saturated fat, 6 grams carbohydrate, no cholesterol, 327 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for July 26, 2015

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

What better way to enjoy family time than with Atlanta chef and cookbook author Virginia Willis' BASIL-PEACH CHICKEN BREASTS on the menu? Serve the summer combo with RICE and a SPINACH SALAD. Add BISCUITS. For dessert, buy or make a CARROT CAKE.

Plan

Save 2 servings chicken, 4 peach slices and some rice for Monday. Save enough cake for Tuesday.

Shopping List

boneless skinless chicken breasts, coarse salt, pepper, olive oil, shallot, fresh ginger, garlic, fresh basil, unsalted chicken broth, peaches, rice, fresh spinach, biscuits, carrot cake.

BASIL-PEACH CHICKEN BREASTS

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 25 minutes

  • 3 boneless skinless chicken breasts (about 1 1/2 pounds)
  • Coarse salt and freshly ground black pepper to taste
  • 1 tablespoon olive oil
  • 1 medium shallot, thinly sliced
  • 1 teaspoon grated fresh ginger
  • 2 cloves garlic, finely chopped
  • 12 basil leaves, plus more for garnish
  • 1 cup unsalted chicken broth
  • 4 large peaches, peeled, pitted and sliced 1/4-inch thick (about 2 cups)

Heat oven to 350 degrees. Pat chicken dry on both sides with paper towels. Season on both sides with salt and pepper. Heat olive oil in a large ovenproof nonstick skillet on medium-high until simmering. Add chicken and cook about 2 minutes per side or until browned. Remove to plate; set aside. Decrease heat to medium; Add shallot; cook 3 minutes or until translucent. Add ginger and garlic; cook 45 seconds or until fragrant, stirring constantly. Add chopped basil, chicken broth and peaches. Return chicken to pan; turn to coat. Transfer to oven. Bake 15 minutes or until internal temperature of chicken registers 165 degrees. (Adapted from "Lighten Up, Y'all," Virginia Willis; Ten Speed Press, 2015.)

Per serving: 177 calories, 25 grams protein, 5 grams fat (28 percent calories from fat), 1 gram saturated fat, 6 grams carbohydrate, 73 milligrams cholesterol, 153 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Make a CHICKEN, RICE AND PEACH SALSA WRAP using Sunday's leftovers. Chop and heat the chicken and add rice. Spoon onto a whole-grain flour tortilla and top with the chopped peaches mixed with red salsa; roll and eat. Serve with fresh CORN-ON-THE-COB and deli COLESLAW. A CANTALOUPE WEDGE makes a refreshing dessert.

Shopping List

whole-grain flour tortillas, red salsa, fresh corn-on-the-cob, deli coleslaw, cantaloupe.

Tuesday: Express

Make dinner easy tonight with SPAGHETTI WITH CREAMY TOMATO SAUCE. Heat 2 cups tomato-basil pasta sauce with 3/4 cup fat-free half-and-half (such as Land O' Lakes or another brand). Toss with drained spaghetti. Garnish with freshly grated parmesan cheese. Serve with a packaged GREENS SALAD and ITALIAN BREAD. Slice the leftover CAKE for dessert.

Shopping List

tomato-basil pasta sauce, fat-free half-and-half (such as Land O' Lakes or another brand), spaghetti, parmesan cheese, packaged greens salad, Italian bread.

Wednesday: Budget

Keep food costs down with GRILLED CHEESE AND TOMATO SANDWICHES for dinner. Serve with deli SOUP and a LETTUCE WEDGE. For dessert, PEACH ICE CREAM is what summer is all about.

Plan

Save enough ice cream for Friday.

Shopping List

any bread and cheese combo for sandwiches, tomatoes, deli soup, lettuce, peach ice cream.

Thursday: Kids

Serve the kids BURRITOS for dinner, which you can find in the frozen food case. Serve them with packaged SPANISH RICE. Up the vitamin C and add some crunch with RED BELL PEPPER RINGS. For dessert, FRESH PINEAPPLE with shredded COCONUT is good.

Plan

Save enough coconut for Friday.

Shopping List

frozen burritos, packaged Spanish rice, red bell peppers, fresh pineapple, coconut.

Friday: Meatless

Easy CRUSTLESS SPINACH QUICHE gives you a healthy dose of calcium along with great flavor. Serve with packaged COUSCOUS, a MIXED GREENS SALAD and WHOLE-GRAIN ROLLS. Top leftover ICE CREAM with leftover toasted COCONUT.

Shopping List

cooking spray, canola oil, onion, frozen chopped spinach, 50 percent reduced-fat cheddar cheese, eggs, reduced-fat cottage cheese, cayenne pepper, coarse salt, nutmeg, packaged couscous, salad greens, whole-grain rolls.

CRUSTLESS SPINACH QUICHE

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 45 minutes; cooling time: 5 minutes

  • 2 teaspoons canola oil
  • 1 medium onion, chopped
  • 1 (10-ounce) package frozen chopped spinach, thawed and drained
  • 1 1/2 cups shredded 50 percent reduced-fat cheddar cheese
  • 4 egg whites
  • 2 whole eggs
  • 1/3 cup reduced-fat cottage cheese
  • 1/4 teaspoon cayenne pepper
  • 1/8 teaspoon coarse salt
  • 1/8 teaspoon nutmeg

Heat oven to 375 degrees. Coat a 9-inch pie pan with cooking spray. In a medium nonstick skillet, heat canola oil on medium-high. Add onion and cook 5 minutes or until softened. Add spinach and stir 3 more minutes or until spinach is fully cooked; set aside. Sprinkle cheese in pie pan. Top with spinach/onion mixture. In a medium bowl, whisk egg whites, whole eggs, cottage cheese, cayenne pepper, salt and nutmeg. Pour mixture over spinach. Bake 30 to 35 minutes or until set. Let stand 5 minutes. Cut into wedges and serve.

Per serving: 225 calories, 24 grams protein, 12 grams fat (46 percent calories from fat), 5.6 grams saturated fat, 9 grams carbohydrate, 116 milligrams cholesterol, 537 milligrams sodium, 3 grams fiber.

Saturday: Easy Entertaining

Welcome your friends with MARGARITA BEEF.

Serve it with ORANGE SALSA. In a medium bowl, combine 2 diced peeled oranges, 1 small chopped red onion, 1 minced, seeded fresh jalapeno pepper, 1/4 cup chopped fresh cilantro, 3 tablespoons fresh lime juice, 2 tablespoons olive oil, 1/2 teaspoon coarse salt and 1/2 teaspoon dried oregano; mix well. Cover and refrigerate 1 hour.

On the side, add RICE, a BABY ROMAINE SALAD and SOURDOUGH BREAD. Buy a CHOCOLATE MERINGUE PIE for dessert.

Shopping List

frozen orange juice concentrate, tequila, limes, fresh ginger, olive oil, garlic, coarse salt, dried oregano, cayenne pepper, beef top-round steak, oranges, red onion, fresh jalapeno pepper, fresh cilantro, rice, baby romaine, sourdough bread, chocolate meringue pie.

MARGARITA BEEF

Servings: makes 6 servings

Prep time: 10 minutes; marinating time: 6 hours to overnight

Cook time: 16 to 18 minutes

  • 2/3 cup frozen (thawed) orange juice concentrate
  • 1/2 cup tequila or water
  • 1/3 cup fresh lime juice
  • 2 tablespoons chopped fresh ginger
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 teaspoon coarse salt
  • 1 teaspoon dried oregano
  • 1/4 teaspoon cayenne pepper
  • 1 1/2- to 1 3/4-pound beef top-round steak, cut 1-inch thick

In a small bowl, combine the orange juice concentrate, tequila or water, lime juice, ginger, oil, garlic, salt, oregano and cayenne pepper; mix well. Place beef in a resealable plastic bag; add marinade; turn to coat. Marinate in refrigerator 6 hours to overnight; turn occasionally.

Remove steak; discard marinade. Grill steak, uncovered, 16 to 18 minutes for medium-rare doneness (145 degrees), turning occasionally. Carve into thin slices and serve.

Per serving: 185 calories, 25 grams protein, 8 grams fat (41 percent calories from fat), 3 grams saturated fat, 1 gram carbohydrate, 71 milligrams cholesterol, 370 milligrams sodium, no fiber.

Next up: More trusted advice from...